A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters
Minute 2 – Wall Climb x 2-4 reps
Minute 3 – Run 100 Meters
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.
B. Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps
A. Take 20 minutes to build to a 3-RM Front Squat
“B-D” must be performed against a running clock…
B. Starts at 0:00 on the running clock
For time:
Row 2000 Meters
Rest upon completing the 2000 meters, and wait to begin “C” when the running clock reaches 10:00.
C. Starts at 10:00 on the running clock
Take 8 minutes to establish a 1-RM Snatch, and perform as many burpees over the barbell as possible.
Rest for 2 minutes, and then begin “D” when the running clock reaches 20:00.
D. Starts at 20:00 on the running clock
Three rounds for time of:
10 Hang Snatches (135/95 lbs)
20 Toes to Bar